Vitamin K2 (Menaquinone)

1. Class of Vitamin:

1. • Fat-Soluble:
   • Vitamin K2, part of the Vitamin K family, is fat-soluble. It can be stored in the body’s fatty tissues.

2. How the Body Utilizes Vitamin K2:

Vitamin K2 is essential for:

1. • Blood Clotting: Similar to Vitamin K1, it plays a crucial role in blood clotting.
   • Bone Health: Activates proteins involved in calcium metabolism, contributing to bone mineralization and reducing the risk of arterial calcification.

3. Vitamin K2 Supplement Dosage:
   • Recommended Daily Allowance (RDA): The RDA for Vitamin K2 is not established. Daily requirements may vary, but typical intake through a balanced diet is generally sufficient.
   • Typical Dietary Intake: Vitamin K2 is found in specific foods, and the diet typically provides adequate amounts.
   • Tolerable Upper Intake Level (UL): No UL has been established for Vitamin K2, as it is generally well-tolerated.

4. Symptoms of a Vitamin K2 Shortage:

A deficiency in Vitamin K2 can lead to:

• • Impaired Calcium Metabolism: Increased risk of arterial calcification and decreased bone mineralization.

5. Symptoms of Too Much Vitamin K2:

• • Excessive intake of Vitamin K2 from food sources is unlikely to cause toxicity.

6. Various Forms of Vitamin K2 Supplements:

Common forms include menaquinone-4 (MK-4) and menaquinone-7 (MK-7). MK-7 is considered a more bioavailable form with an extended half-life. Combining Vitamin K2 with Vitamin D and calcium can support overall bone health.

7. Various Food Sources of Vitamin K2:

Include the following foods in your diet to ensure adequate Vitamin K2 intake:

1. • Fermented Foods: Natto, a Japanese dish made from fermented soybeans, is particularly rich in Vitamin K2.
   • Meat and Dairy: Especially from grass-fed animals.
   • Cheeses: Gouda and brie.

8. How to Take Vitamin K2:
   • Meal Timing: Can be taken with or without meals. Absorption may be enhanced when taken with dietary fats.
   • Time of Day: No specific time restrictions.

9. Positive and Negative Interactions:

Positive Interactions:

• • Vitamin D and Calcium: Work synergistically with Vitamin K2 for optimal bone health.

Negative Interactions:

• • Certain medications, like blood thinners, may interact negatively with Vitamin K2. Consult a healthcare professional if you are on such medications.

10. Contraindications and Risks:
    • Always consult a healthcare provider before making significant changes to your Vitamin K2 intake, especially if dealing with existing health conditions or taking medications.
    • Individuals on anticoagulant medications should monitor Vitamin K2 intake, as sudden changes can affect medication efficacy.